Weight Loss: Grow Your Own Health and Nutrition in Your Backyard

We all at some point would like to drop a few of those extra pounds we put on, whether it was from mom’s thanksgiving dinner, or an extra piece of that birthday cake, over time they all add up around the waist line.

Lucky for all of us we have the power to do something about it. No it doesn’t mean that you will spend countless hours in the gym training as if you were getting ready for the Olympics, it means we can implement a healthy eating plan today and start losing weight right away. The best part is you can grow some of these foods right in your backyard which saves you some money too!

If you want to lose weight, you need to eat right, drink plenty of water and do some physical activity. In this article I am going to focus in on the eating right portion.

For optimal weight loss you need to eat small well balanced meals throughout the day. In other words you should consume one meal every two and a half to three hours everyday. Each meal should consist of equal portions of proteins, carbohydrates and green vegetables grown from your own garden.

You might be wondering just how much a portion size is because even too much of any of those can be more than enough right? Well, yes and no. You should limit yourself to a portion size, more on that in a moment, for your proteins and carbohydrates, however for your green vegetables you can consume as much as you want.

Instead of using a scale or counting calories a good way to remember a portion size is to make a fist. Your clenched fist should be the size of a portion that you are going to consume. This is also the same amount of green vegetables that you should at least eat, although as mentioned earlier you can eat more of them.

The reason why you can eat more green vegetables than proteins or carbohydrates is that they are very low in calories and high in minerals in nutrients your body needs, as well as they can fill you up. So if you ever find yourself hungry, reach for a nice big tossed salad of greens.

I mentioned earlier how you can grow your own nutrition. What I mean is all of the green vegetables that you can consume, broccoli, asparagus, spinach, lettuce and others, can all be grown right in your backyard. By growing your own vegetables, not only will you be growing the food that will help you lose weight, but the amount of money you will save by eliminated that cost from your weekly shopping trip will add up quickly.

To maximize your weight loss, remember to eat frequently throughout the day, six smaller equally portioned meals. Eat one meal every two and half to three hours each day. Make sure each meal has one portion of healthy proteins (chicken breast, lean meat, fish, egg substitutes), one portion of healthy carbohydrates (multi grain breads and cereals, brown rice, potatoes), and at least one portion of green vegetables grown from the garden in your backyard. Follow these simple tips and you can lose 5 to 10 pounds in no time.

Just remember to obtain a complete physical from your primary care physician prior to starting any type of physical fitness program or nutrition eating plan.

About the Author
Mike is the author of the book Vegetable Gardening for the Average Person. It is a practical easy to follow book that teaches gardeners everything from composting techniques, aeration and frost conditions, to choosing the right tools and picking the right seeds.

Composting: Helpful Tips to Creating Nutrient Rich Compost

Composting is the process of organic material breaking down. The process of breaking down is more commonly known as decomposing. There is an entire ecosystem of earthly creatures, some you can see like worms, and many you can not like bacteria, that are working hard for you to give you great compost.

With that said there are still some things you can do to either speed up the process or make it more efficient. I have listed some of my tips below that have helped me with my gardening adventures and I am sure they will help you as well.

Ventilation & Aeration
Oxygen is required by all living organisms. For humans we need it to breathe and stay alive. The ecosystem in your compost pile is the same way. They need oxygen to live, throve and prosper. So when you build your compost bin, whether it is a wooden box or a store bought one, make sure there is plenty of ventilation holes in it so oxygen can get in.

Temperature
There is an optimal temperature range for compost to decompose efficiently. Starting at 90 degrees Fahrenheit up through 135 degrees Fahrenheit has been shown to be the best. Although some experts will say it can go as high as 155 degrees Fahrenheit, if you keep it within the range above you should be ok. Invest in a compost thermometer to monitor the temperature of the middle of the compost pile. When that temperature starts getting near the top range it is time to work the pile by turning it over. This keeps the center a nice level for your decomposing ecosystem to work.

Water
Your compost pile must remain moist. Let’s face it, worms, bugs, bacteria and fungi all like it a little more wet than you and if you want to excel at decomposing your organic material then misting down your pile is a great way to go. You do not need to drench it, but only apply enough water to where the pile remains moist and damp.

Reduce
Would you pick up a entire steak and put it in your mouth? Or an entire zucchini for your vegetarians out there? Of course you wouldn’t, or at least I hope not. Well your earth workers do not want to shove an entire egg shell in their mouth either. What I am getting at is if you want the optimal performance of decomposition shred or grind your material before you put it in the bin. It makes it easier for your workers and will speed up the process.

Mixture
Get a good mixture of various organic material together. You could make compost out of just grass or just leaves, but by combining them you are creating a compost that covers all of the nutrients needed by plants in your gardens. Your compost bin should consist of leaves, grass, twigs, pine cones, newspaper, paper junk mail, and old cotton clothing (all metal and plastic removed of course).

As you can see they are straight forward tips and advice that you can start implementing today for better compost.

About the Author

Mike is the author of the book Vegetable Gardening for the Average Person. It is a practical easy to follow book that teaches gardeners everything from composting techniques, aeration and frost conditions, to choosing the right tools and picking the right seeds.

Compost Tea: The Natural Elixir of Gardening that Mother Nature has Perfected

One of the best natural solutions to make your plants healthier is through the use of compos tea. Compost tea is the process by which you use compost to brew a liquid solution that you will then “feed” to your plants. Compost tea can be applied to vegetables, trees, bushes, flowers, or in short anything that you grow that you want to get healthier.

The first step is to get compost. You can buy compost from a local nursery or garden center but the better option is to make your own. You make compost from organic material. In other words grass, leaves twigs, and food waste to name a few.

You then take the compost and mix it with water. After about an hour of soaking you can use the compost enriched water on your plants and you will get excellent benefits, but if you really want to get the most out of your compost tea, you have to brew it.

To brew compost tea you simply add an air pump to pump in fresh oxygen into the water as well as one to two ounces of molasses. What you are doing is creating an environment where bacteria that live in the compost will thrive.

After brewing for a couple of days separate the compost from the liquid with a strainer such as cheese cloth or an old screen and you are all. Put the liquid in a watering can or sprayer and let your plants have it. It is the most natural type of fertilizer you can ever apply to your plants that no chemical can reproduce.

Compost tea introduces healthy minerals and nutrients into the soil as well as “good” bacteria that work hard in the underlying ecosystem to create an environment for the roots of your plants to thrive.

Compost tea has also shown to prevent many diseases found in plants due to the microbial population found in compost tea.

You should apply compost tea first thing in the morning and if you are putting it directly into the soil it is ok to apply during rainy conditions, however if you are applying it directly to leaves then you should wait for a dryer day.

Studies have shown it is best to use your compost tea within 4 to 6 hours after you brew it. Remember you have living organisms in that tea and having it sit around too long can kill them and render your tea useless. Besides you have been waiting 2 days to use it while it’s been brewing.

As you can see compost tea has many benefits. Whether you are an avid vegetable, flower or shrub gardener, or are new to gardening altogether, then you should get to know how to brew compost tea, and start applying it to your gardens immediately.

About the Author

Mike is the author of the book Vegetable Gardening for the Average Person. It is a practical easy to follow book that teaches gardeners everything from composting techniques, aeration and frost conditions, to choosing the right tools and picking the right seeds.

Three Reasons why You should be Adding Vermicompost to Your Soil

Vermicompost, also known as worm castings, is the end result of worms feeding off of organic material such as food waste. Vermicompost has shown in studies that it contains much needed water soluble nutrients your vegetables, fruits and flowers crave.

You can either make your own vermicompost by adding worms and food scraps to a ventilated container or buy vermicompost commercially. Either way is fine and if just adding nutrients to your soil is not enough proof to use vermicompost than read these three other ways to justify its purpose.

Soil

I have mentioned this already and that is vermicompost adds much needed nutrients back to the soil. Each growing season your plants will use certain nutrients in order to flourish. If you do not replenish those nutrients, your plants will eventually stop growing or die. Also, vermicompost enriches your soil with various micro-organisms by adding enzymes such as phosphate and cellulase. Vermicompost also more deep burrowing earth worms already in the soil and will actually increase your soil’s water holding capacity.

Plants

Your plants love vermicompost obviously for the nutrients it provides but also for the fact that vermicompost has been shown to enhance germination and increase crop yields. Recent studies have even shown an improvement in root growth and structure of various plants.

Economic

Since you are using your food waste to create vermicompost, it goes without saying that you when you do this you are adding less garbage to local landfills. And because you are not simply throwing the food away, it reduces the amount of biowaste which in turn reduces potential contamination in our streams and waterways. Also in some parts of the country, in large scale production centers for vermicompost, jobs have been created. Somebody has to do the work right? Vermicomposting is a low cost way to create natural fertilizer, thereby making it possible to add much needed nutrients to the soils of a lot of less developed agricultural regions.

Large scale productions of vermicompost have been shown in some studies to have a higher yield of valuable soil microbial probably because of the feedstock waste available. This does not mean that your homemade vermicompost is not adequate enough for your gardens though.

You should definitely start implementing a process in creating your own vermicompost so that you can add it to your soil so your plants can start enjoying all the benefits mentioned above and more. If you want to learn more about the vermicomposting process there are a number of good books on the market and you can visit the Cooperative Extension Service website which is a division of the United States Department of Agriculture. The COE is an informal educational program that exists only within the United States that was designed for the sole purpose of helping people with research based knowledge.

Vermicomposting is a must for any gardener that wants to improve their plants and the soil that their plants grow in. If you are a gardener or an aspiring one, and you are not creating your own vermicompost, then you should be. Start your vermicompost bin today.
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About the Author

Bruce is the co-author of the book Vegetable Gardening for the Average Person. It is a practical easy to follow book that teaches gardeners everything from composting techniques, aeration and frost conditions, to choosing the right tools and picking the right seeds. To learn more about Mr. Tucker you can visit: AveragePersonGardening.com.